Vitamins Flashcards
What are micronutrients?
They are needed in small amounts
List the 4 fat soluble vitamins
Vitamin A
Vitamin D
Vitamin E
Vitamin K
What are the functions of vitamin A?
It helps the body grow and develop
It keeps the lining of the throat, the digestive system and the lungs moist and free from infection
Healthy skin
It makes a substance called visual purple, in the retina at the back of the eye so we can see in dim light
It is an anti-oxidant so it helps stop substances that get into the body from the air, water and elsewhere from damaging it
List some sources of retinol
Animal food - milk, cheese, butter, oily fish, liver
List some sources of beta carotene
Plant food - carrot, red peppers, dark green leafy vegetables, apricots, tomatoes, saffron
What is the process called when vitamin A and D are added to margarine by law?
Fortification
List some cases of deficiency
Children do not grow properly
Difficult for the body to fight infection
Vision is difficulty in dim light - night blindness
Eventual blindness - keratomalacia
Why is too much vitamin A bad for the body?
It is poisonous in large amounts
What is the function of vitamin D - cholecalciferol?
Controls the amount of calcium that is absorbed from food in the body
Helps in the development of strong bones and teeth by making sure that they take up calcium and phosphorus
To ensure the beak bone mass is achieved during childhood, adolescence and early adulthood
List some food sources containing vitamin D
Liver, oily fish, butter, cheese, milk, eggs, fortified margarine
How does sunlight affect the amount of vitamin D we receive?
Most of our vitamin D come from exposure of the skin to sunlight. When the rays of the sun reach the skin, a chemical reaction occurs under the skin to form vitamin D, which is then stored in the liver.
Deficiency in vitamin D leads to:
Insufficient calcium is absorbed so bones and teeth become weak
Weak bones bend under the body weight and become deformed
In children this disease is called rickets
In adults this disease is called osteomalacia
Are vitamins A and D affected by most cooking processes?
No
List the functions of vitamin E - tocopherol
It is an antioxidant
Healthy cell walls
May reduce the risk of some types of cancers and heart disease
List the sources of vitamin E
Vegetable oils Lettuce Grasses - lemon grass Peanuts Seeds Wheat germ oil
Is it common or rare to have a deficiency in vitamin E?
Rare
List the functions of vitamin K
Helps blood to clot
List the sources of vitamin K
Plant and animal foods Leafy vegetables Cheeses Liver Asparagus Bacon Green tea
Water soluble vitamins dissolve in water and include what two vitamins?
Vitamin b and vitamin c
What are the functions of vitamin B1 - thiamin?
Release energy from carbohydrates
Helps with body growth
Helps nerves function correctly
List the sources of vitamin B1
Cereals such as wheat and rice and cereal products especially wholegrain Yeast and yeast extracts All types of meat Eggs Milk and dairy foods Seeds, nuts and beans
What happens when you have a deficiency in vitamin B1?
The body will develop a disease called Beri Beri of which there are 2 types, dry and wet. This causes muscle wastage and is usually only seen in communities where there is little to eat or in alcoholics.
What is the function of vitamin B2 - riboflavin?
The release of energy from carbohydrates, fats and proteins
List the sources of vitamin B2
Live, kidneys, meat, milk, eggs, green vegetables, fortified breakfast cereals, mushrooms
What happens when you have a deficiency in vitamin B2?
Poor growth rate
Skin and eye problems
What is the function of vitamin B3 - nicotinic acid
Releases energy from food
Helps to lower levels of fat in the blood
List the sources of vitamin B3
Meat, eggs, wheat, dairy products, yeast
What happens when u have a deficiency in vitamin B3?
The body will develop a disease called pellagra. The symptoms are known as the 3D’s: dementia, diarrhoea and dermatitis which is a skin issue
What are the functions of vitamin B9 - folate/folic acid?
Helps the body use the protein that you have eaten
Makes the DNA in your body cells, particularly in bone marrow
List the sources of vitamins B9
Green leafy veg Liver Potatoes Fruit (oranges, berries) Asparagus Beans and seeds Wholegrain cereals Nuts
What happens when u have a deficiency in vitamin B9?
It can lead to cells in the digestive system not dividing properly so other nutrients are not absorbed
It can lead to cells in the bone marrow not dividing properly which leads to the red blood cells becoming very large and unable to deliver oxygen round the body - megaloblastic anaemia
It is essential in the first stages of pregnancy for tech development of the spinal cord
What are the functions of vitamin B12- cyanocobalamin?
Forms a protective coating around the nerve cells to help them form properly
Needed for correct production of new cells
List the sources of vitamin B12
It can be stored in the liver and is only found in food from animals so vegans need to take a supplement
What happens when you have a deficiency in vitamin B12?
Nerves don’t work properly which can lead to memory loss, confusion and paralysis
Sometimes linked to Alzheimer’s
How much vitamin C do we need each day?
40 mg
What are the functions of vitamin C?
It enables the body to absorb iron from the food we eat
Needed for the production of the protein collagen
Collagen is the protein in connective tissue which binds the body cells together
It is an anti-oxidant which helps to protect from polluting chemicals that get into the body from the air, water or in food
List the sources of vitamin C
Blackcurrants
Oranges
Kiwis
What does a severe deficiency in vitamin C lead to?
Scurvy which has the following symptoms: tiredness, bleeding gums, anaemia, poor wound healing
What are the 8 government tips for healthy eating?
1) Base your meals on starchy foods
2) Eat lots of fruit and vegetables
3) Eat more fish - aim for 2 portions a week; one of those should be oily
4) Cut down on saturated fat and sugar
5) Eat less salt - adults should eat no more than 6g per day
6) Get active and try to be a healthy weight
7) Drink plenty of water
8) Don’t skip breakfast
